Remove Muscle Knots Yourself (Tennis Ball Release)

Uploaded by posturevideos on 16.05.2011

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{\*\generator Msftedit;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\f0\fs28 Hi, I'm Paula Moore The Chiropractor and I
am here to talk to you today about how to use a tennis ball for your lower back trouble.
Now I probably didn't invent this but I feel as if I have because my patients absolutely
love it and they tell me it's the best thing they have ever learned.\par
I don't know how long it has been around, but I found it one day after I had injured
my back and I haven't looked back since. It is one of the most popular exercises I give
my clients. I use it to get rid of knots in the low back. It can be used all over the
body but it is particularly great for the low back, in those hard to reach places.\par
I'm going to show you where you are going to be using this. This is you facing the spine, looking from
behind. The tennis ball is to be used in your low back, between the crest of your pelvic
bone and the lower margin of the ribs, either side of the lumbar spine. Those are the areas
you are going to be looking for your muscular knots.\par
When you are lying on your back you are going to be placing it along the lumbar margins.
In particular, there is a sweet spot where you get on a muscle called your quadratus
lumborum (the QL). On most people I can find a trigger point (a muscular knot) on the QL.
Certainly found on people with lower back pain.\par
This is so effective, because you can travel with a tennis ball so you are never stuck
in pain, not knowing what to do. So this is great for muscle spasms and knotted muscles.
A knot in a muscle you can think of as a build up of lactic acid where a muscle has been
over working. So athletes get these and people with back trouble get these, where the lactic
acid has formed a knot. \par Pressure can either be applied with my thumb,
as a chiropractor, or my elbow when I'm feeling particularly mean or a tennis ball. So you
can apply pressure to your own trigger points and help melt them away. So take a look at
me lying on my back now.\par So just before you lie back, you've got your
tennis ball in the same hand as the side you'll apply it to. You're going to lie on your back
and roll your knees to the side. Have a feel with your own fingers for the tender points,
the areas that feel knotted. Move the tennis ball around until you find a particularly
tender point. Remember the spots between the crest of the pelvis and where the ribs end
and close to the bony spine but not on the bone. \par
So you put the ball in and you roll your knees back. Move the ball around until you find
a tender point. For some people this is enough weight to get the tension onto the ball and
feeling the tenderness. If you can't find a tender point, you can increase the weight
on the tennis ball. I do this by taking my foot onto my opposite knee and tipping. Sometimes
I use my hands, cupping them over my knee and tipping right onto the ball, putting a
little more weight onto the point. \par The key with these tender points is that you
need to stay on the point until the discomfort completely fades. If you come off the ball
before they have faded you can actually switch the points on and cause aggravation. If you
feel the tenderness travel down your leg, that's ok, just remember that that is a more
chronic point that has been there longer. Stay on it until it completely fades. On average
that will take from 20 seconds to two or three minutes for the more chronic points. \par
When the pain has completely gone, slowly roll off the tennis ball and move the tennis
ball to another tender point. Find two or three tender points each side and remember to stay on them until they fade
completely.\par To come off the ball, roll your knees away
and come up onto all fours, don't just sit straight up. This can be done every single
day. This exercise is best to be done once you have been up a couple of hours. My preference
is to do it after a hot bath or after a little exercise or at the end of the day when you
will get a lot more out of it. You may be a little sore after the exercise.\par
Be careful not to push down too hard on the tennis ball as you can bruise your muscle.
If you do bruise the muscle, arnica lotion is great and the bruising won't last long
anyway. It can be sore the next day. Remember if there is anything you are really concerned
about, see your chiropractor or GP. \par \pard\sa200\sl276\slmult1\par